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Hip Rehabilitation (DOC)

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					                               Hip Rehabilitation

Following a hip replacement. Post operative you will have been given simple
exercises to help you recover from the initial operation and get you back on your
feet and walking, with progressive exercises to strengthen your hip and leg.

Once on your feet you will have been given exercises similar to those below with
no resistance at all, then introducing some resistance.

A full recovery will take many months.

High impact activities such as jogging, tennis and aerobic type activities may be
advised against for quite some time, or possibly indefinitely.

The concern is that such activities could damage your new joint or loosen its
parts, however every individual’s situation is different and can also depend on
the type of hip replacement carried out.

You will need to speak to your consultant for advice on any high impact
activities you may wish to resume, and follow their recommendations.


                             Strengthening Exercises

Always start with a gentle warm-up for 10 minutes to;

Increase circulation,
Raise heart rate,
Increase body temperature,
Warm up muscles and increase flexibility of muscles, tendons and ligaments,
which will reduce stiffness and risk of injury.

At Home;

Walking on the spot or round a room, swing your arms in time.
Marching on the spot or round a room, using arms also.
Heel digs with a bicep curl.
Toe points with a chest press
Heel raises.
Stepping side to side
Small Knee lifts (avoid lifting knee above waist height)

If you are in a gym warm up either on;

A bike
Rowing machine
Treadmill, walking slowly, building up your walking speed.
Cross Trainer, take care not to overstretch the legs on this machine.
Do some gentle stretches holding for 10 – 15 seconds before doing strength
exercises.
Strengthening

Equipment needed;

Bands, tennis ball, football, ankle weights.

Allow a 30 second rest between each set.

Hip Extension

Fix the band to an immovable object,
 your foot in the other end so the band
 is round your ankle, and facing forward.
Stand tall with the band firm, but not stretched,
Squeeze your bottom muscles in tight,
Slowly draw your leg back, hold for 3,
slowly bring your leg back to the start.
Repeat 10 –15 times, change legs = 1 set
Do 2 or 3 sets.



Hip Abduction

Fix the band to an immovable object,
 your foot in the other end so the band
 is round your ankle, and facing forward.
Stand tall with the band firm, but not stretched,
Squeeze your bottom muscles in tight,
Slowly draw your leg out to the side, hold for 3,
slowly bring your leg back to the start.
Repeat 10 –15 times, change legs = 1 set
Do 2 or 3 sets.



 Hip Adduction

Fix the band to an immovable object,
 your foot in the other end so the band
 is round your ankle, stand sideways,
feet slightly wider than hip width apart
with the band firm, but not stretched,
on the leg nearest to the fixed object.
Squeeze your bottom muscles in tight,
Slowly draw your leg out to the side, hold for 3,
slowly bring your leg back to the start.
Repeat 10 –15 times, and change legs = 1 set
Do 2 or 3 sets.
Knee Lifts

Fix ankle weights around your ankles
Stand tall, hold stomach in
Slowly raise your left knee to 90 degrees
Hold for 3
Slowly lower back to the start.
Repeat 10 – 15 times, change legs & repeat.
Do 2 or 3 sets




 Hamstring Curls

Using a football size ball,
Lie face down with the ball between your ankles
Slowly bend your knees lifting the ball,
Bringing your heels towards your bottom
Hold for 3 and slowly lower
Repeat 10 – 15 times
Complete 2 or 3 sets

As you build your strength you can wear
Ankle weights to increase the load, or
a weighted ball.




Leg Extensions

Sit on a chair with your ankle weights on.
Make sure you are holding your in stomach in.
Slowly raise your foot until your leg is straight,
Keep your knee soft
Hold for 3
Slowly lower
Repeat 10 – 15 times, change legs,
Complete 2 or 3 sets

As you build strength you could lift both
Legs together, and introduce a weighted ball.
Seated Leg Raise

Sit on the floor
Legs extended straight out in front
Place hands flat on the floor by your hips
for support
Squeeze stomach muscles in
Slowly raise one leg keeping it straight
Hold for a count of 5, slowly lower
Repeat with the other leg
Build up to complete 3 sets of 10 reps for each leg

Ankle weights can be introduced once 3 sets can be completed



 Seated Leg Raise Pulsing

Sit on the floor
Legs extended straight out in front
Place hands flat on the floor by your hips
for support
Squeeze stomach muscles in
Slowly raise one leg keeping it straight
Keep leg raised and do 10 little pulsing lifts
Slowly lower leg
Repeat with other leg,
Build up to complete 3 sets of 10 reps for each leg.

Ankle weights can be introduced once 3 sets can be completed



Back Extension

Lie face down on the floor
Place hands on the lower back or bottom
Keep feet on the floor,
Squeeze stomach and bottom muscles in
Slowly raise the upper body off the floor
Keep your head in line and looking at the floor
Hold for 3 and slowly lower
Repeat 10 – 15 times, build up to 3 sets


All the above exercises can be carried out in a gym environment on the
appropriate equipment. With the gym management permission I can
accompany you and take you through the programme safely.
Abdominal Curls

Lie on your back, knees bent
Feet flat on the floor
Tighten your abdominal muscles
Flatten your lower back against the floor
With arms crossed in front of you tuck chin in
Curl your upper body up bringing shoulder blades
off the floor, keep looking straight ahead
Hold for 10 then slowly curl back down

Repeat 10 times

Progression hold hands at side of head
Hold for 3
Progress to Complete 3 sets of 15 reps

Use a gym-ball to progress further.

Oblique Curls

Start as above
Bring opposite elbow to opposite knee
Use slow controlled movements
Progress to Complete 3 sets of 15 reps



Opposite Arm & Leg Lift

This exercise can be done lying face down,
Arms reaching forward
Or as described

Kneel on all fours, arms directly beneath
Shoulder and apart,
Knees beneath hips and apart.
Hold a neutral position
Draw lower abdominals in, squeeze buttocks
Lift & extend left arm & right leg
Hold them straight out for 3 seconds
Repeat the other arm and leg

Do 10 times
                           PRE-STRETCH ADVICE


Always warm up before your stretching programme either by exercising, or
having a hot bath or shower to make sure your muscles are warm and
flexible.

Wear warm loose fitting or stretch clothing

Focus on the muscles you are stretching

Be aware of your posture

Hold each stretch for 30 – 45 seconds

Always move slowly into each stretch, and out of each stretch

Never force a joint beyond its normal range

Prepare yourself before going into the stretch by;
Breathing in
Breath out as you go into the stretch,
Breath out each time you go deeper into the stretch,
Breath normally throughout the holding stage of the stretch.

You should feel a stretching and discomfort in the muscles being stretched,
but never pain

Do not bounce when holding your stretches

				
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